December 2009 April 2009

Feature 6 Failure to launch

People 10 Unstoppable Andrea 12 Ryan Hodierne - living the adventure 15 N(aa)t your average fitness trainer 16 Legend: Eileen Pillans 18 Graceful "Swan" 20 Reaching for the Stars

High Performance Services 22 Psychology: Improve your performance by discovering yourself 24 Biokinetics: Only as strong as the weakest link 28 Nutrition: Debunking common sport nutrition myths 30 Medical: Stopping Germs at Home, Work and School 32 Sport Science Gym: Old strength training equipment vs the New 34 Physiotherapy: Flexibility Boosts Performance 36 Physiotherapy: The Kinesio Craze 38 Biokinetics: Water Aerobics

Sports Law 14 40 SA sport in desperate need of good governance

TuksSport Academies 42 Teagan's Tao of Drive

TuksSport High School 44 The Assignment

TuksSport 46 TuksSport News

48 Inside News

54 From The Sideline Cover Image: Reg Caldecott

Medalist  4 Medalist from the

CEO’S OFFICE

hat has happened to old cliché of sports administrators should not be the ones receiving the accolades and all the • Don’t just tell the people you are one, but television and radio time? It seems as understand that it comes with a set of responsibilities W and accountabilities for the organisation which are if in this day and age it is not about what you can do for the sport, but what the sport can do for you and real and measurable as with any other professional business. how honesty and integrity are words from some ancient pass and do not relate to this day and age. • If thou hast a high profile in the media, thou will act in an objective, dignified way and never embarrass Every sporting administrator around the world has the organisation. Administrators with high media profiles should use the role to benefit the sport as a a responsibility, not only to the sport, but also to all whole and not bring it to its knees. its constituents to ensure that the sport be delivered to everyone in the most professional manner. They • Thou shalt not use thy Administrative/Board powers must realise that they must be held accountable for and influence to get special inside deals for thy friends and family. mismanagement, not only of the funds, but also of the basic rules of Corporate Governance. They cannot • Thou shalt embrace the same standards and rules go around lying to the general public, and to all and as embraced and lived by the players, coaches and sundry, and hope that they will get away with it. staff. • Thou shall accept that there is only one team – one Similarly it is also the role of the media to ensure that vision – one set of rules for all in the organisation. there is balanced reporting and that each respective case receives the good publicity when it is due and These are only some of the basic commandments as similarly receives the bad publicity when those expressed by Wayne Goldsmith of Sports Coaching associated with the sport step out of line. Having Brain in his article titled “Boards and Sporting recently been exposed to the good and the bad of Organisations – the ten basic commandments of being media reporting over the past few months, I am once a great Board member.” again being brought down to earth with the realisation that it is not the balanced reporting that we would like Let’s hope that the days of reading about great to see that sells newspapers, but rather about “how performances will soon grace the pages of the various many newspapers we can sell” irrespective of the tabloids once again and that we will not have to read validity of the report. about the goings on and politics of the various sporting administrators on such a regular basis Getting back to the administrators there are a number of basic “commandments” that they should adopt as their driving ethics and standards if they are to represent the sport at the highest level, and they are:

• Thou shalt accept the full responsibility and accountability of the role of a sports administrator.

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Text: James R Clark, Department Biokinetics, Sport & Leisure Sciences Institute for Sport Research, University of Pretoria

hy do South African athletes seem to disappoint so frequently at international competitions? was the question I was Wasked. Of course, I had heard this one before - colleagues and I frequently debate the issue over a few cold ones or, more likely, following yet another suitably forgettable performance of a South African outfit on the world stage. The question comes more than a year after the still painful results of the 2008 Beijing Olympic Games which haunt the South African sporting fraternity sufficiently to encourage some frenzied activity at various levels in an attempt to avoid a repeat of that performance. As the sport scientist to a national federation with Olympic ambitions, the issue is an important one to me, with real-world implications for the preparation and performance of my athletes.

The frequent labelling of South African athletes as ‘chokers’ sprung to mind as soon as the topic was presented to me. Sports-nutty South African supporters seem to harbour a perverse love of crucifying our national representatives when they fail to deliver all but the highest honours on the international stage. But is this ‘choking’ label warranted? Do South Africans have a problem with international or overseas competition?

To my dismay the answer was a resounding “yes!” from the vast majority of those I cornered on the issue. Granted, my convenience sample of twenty or so friends and colleagues limits this as a scientific exercise, but I’ll put my head on a block and venture that this reflects the general consensus amongst the South African public. While several notable international successes in swimming, athletics, golf, rugby and cricket are by no means forgotten, most people I interrogated believed that when our athletes reach the international stage, the performances witnessed are not congruent with the perceived athlete capability or public

6 Medalist / Feature expectation.

What about the numbers? As a scientist, I want proof. Since the Beijing debacle clearly added significant weight to this public perception, the Olympic Games seemed like a good place to search for any truth in this perception. The Olympic Games remains the ultimate international stage for athletes in 28 sports (at the 2008 Beijing Games) and winning an Olympic medal remains the pinnacle of performance in these codes. The Games also allow comparisons between nations’ performances - most readers should be familiar with the so-called medals-per-capita comparisons which describe the number of medals a nation wins compared to the population of that country. These have been used in describing sporting prowess, spending and chances of success in various countries. I’ve used an alternative comparison here – how many medals have been won (success) compared to the number of competitors (participation) sent to the Games. Specifically, I looked at the results since South Africa’s resumption of Olympic competition in Barcelona in 1992, spanning five Games, Barcelona 1992, Atlanta 1996, Sydney 2000, Athens 2004 and Beijing 2008. The results are shown in the accompanying table.

Number of competitors and medals of selected countries at the Summer Olympic Games from Barcelona 1992 to Beijing 2008

NATION COMPETITORS MEDALS RATIO ETH 151 28 5.4 CHN 1855 326 5.7 USA 3095 512 6.0 JAM 231 33 7.0 AUS 2259 221 10.2 GBR 1595 140 11.4 BRA 1152 55 20.9 RSA 566 19 29.8

This comparison yields a ‘success ratio’. For example, one in seven athletes Jamaica sends to the Games are likely to win a medal. The table is not extensive; instead I’ve included the traditional ‘big-guns’ like USA, Great Britain and Australia, and also socioeconomic contemporaries of South Africa like Jamaica, Brazil and Ethiopia. The result should not come as any surprise to the South African public – we need almost thirty athletes to ensure a single Olympic medal, one of the worst performers at the Games in this regard. Sure, this exercise is limited: ignoring our (somewhat successful) professional and non-Olympic sporting codes is one; using a single four-yearly event is another; unique factors related to South African team selection is a third; but as the world’s sporting showpiece these are arguably the same factors which support such a comparison in assessing whether athletes deemed ‘good enough’ for international competition go on to international success. And I’d venture

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a guess that even if one tracked the more ‘fair’ particularly in golf, athletics, rugby and cricket ratio of personal best performances to number of attests to the fact that South African athletes are competitors at the Games, South African athletes not physically less capable or talented than their would still not be among the stand-out nations. international opponents. While certain human population may be better suited to particular So it does appear there is a problem. Why? activities, there is no evidence that South Africa is Answering this part of the question led me to populated by a diverse assortment of uncoordinated assemble the opinions of some people in the know and physically inferior misfits. On the contrary, our - insiders to the world of high performance sport diversity may be an asset. rather than simply members of the public. These included athletes, coaches, trainers and sport Inappropriate Public Expectations. scientists. Here are some options. The argument that the South African public is overly Insufficient Finances and/or Infrastructure. demanding of victory and intolerant of failure is an attractive one. It is supported somewhat by the The perennial excuse in South Africa. Certainly, we comment on the South African mind set below. cannot compete with the financial investment into However, it assumes that some nations are more sporting systems that countries like Great Britain, satisfied with their athletes losing that we are. So it is USA or Australia rely on to ‘purchase’ and ‘plot’ also an unlikely answer. Everyone wants to win. their international success. But it’s a tough answer to substantiate given the successful examples of Inadequate Preparation. Jamaica or Ethiopia in athletics, Cuba in boxing, and so on. Regular readers of The Medalist will South Africa has plenty of coaches and athletes who be familiar with Wayne Goldsmith’s comments are preparing extensively for the physical demands that a lack of money or state-of-the-art facilities of sporting competition. But overseas, international- is rarely the limiting factor in successful sporting level competition is not just a physical challenge. performance. The added rigors of international competition may include travel, prolonged periods away from Inferior Ability. home, uncomfortable and unfamiliar surroundings. There is a reason that experience is rated highly in Unlikely. The impressive performance of South international sport – it is important to know what it African sportsmen and women on occasion, takes to prepare and win at the highest level in order

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to achieve it. Experience of international competition has over-valued local domination. must be created or simulated if preparation is to be Optimal mindset is not only applicable to athletes. complete. This is true for all levels of the support team, Coaches, managers and support staff also require not just the athlete. Part time preparation will continue the belief that they are the best in the world. Once a to yield part time results. While the mental preparation full complement of focused, determined, competitive- is arguably the most neglected area in South Africa, minded managers, coaches and support staff exist fortunately, it is modifiable. then athletes can be more properly prepared to be the very best they can be, rather than putting the rest Insufficient Self Belief. of the world on a pedestal in the hope of motivating our athletes to work harder. The challenge to team Many South African athletes appear to believe that management is to create environments that encourage they are inferior to their international competitors this belief along with commitment and excellence, and that they will struggle more on the highest level. rejecting mediocrity. This demands strong leadership, Such a mindset is destined to produce suboptimal particularly in coaches who are frequently the drivers of performance. Goldsmith frequently states that belief these support systems. Belief that the athletes are world in oneself and belief that anything is possible are vital class and treating them as such is one place to start. for successful performance. International opposition Such a mindset is contagious. I dare say, when South frequently suggest that South African athletes fail to live African athletes have had such environments, pockets up to their potential, give up too easily, or seem out of of excellence and high performance have resulted. place on the world stage. Interestingly, South African athletes tell us that initial international competitions are These attitudes need to be identified and addressed scary, with opponents all looking ‘better’. as part of the complete preparation for international competition. Otherwise, bar the odd performer or Perhaps this is a product of our history of sporting team, South Africans will continue to prepare to be isolation, when generations of South Africans were competitive rather than to win. It would seem that high not hardened on international competition. While this performance flows as much from a mindset as from period officially ended almost twenty years ago, beliefs actions; how things are done is as important as what is may well be inherited from previous generations. Some done have suggested that the isolation encouraged a rather narrow-minded view amongst South Africans - one that

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o prize is awarded for guessing correctly what that I improve to the best of my ability. One of the the favourite number is of Andrea Steyn (Nestlé things that impressed me is the fact that they take NPure Life). underwater pictures of me while I am swimming. This enables us to see what I need to do to become a faster Looking at her results in the local triathlon and and more efficient swimmer.” duathlon events, it has to be number one. One thing that is certain in any interview with Steyn, is So far this year the 25-year old Steyn has won that the topic of swimming will definitely surface. That is the African and South African women’s triathlon because Steyn only started swimming at a relatively late championships. She is also the South African female stage of her sporting career. duathlon champion. But that is not all. During the past four weeks she made it three out of three by At school she was one of South Africa’s best middle also winning the BSG/Energade Series in Midmar, distance athletes. Her winning time of 6 minutes 50.57 Potchefstroom and Roodeplaat Dam. seconds on 27 April 2002 in the 2000 steeplechase, is still the second-fastest by a South African u.20 female Actually, Steyn’s performance in the BSG/Energade athlete. Series can only be described with one word and that is AMAZING, written in capital letters. With her three Only Angela Wagner (6:45:57 in 2007) managed to victories Steyn has increased her winning streak in the run a faster time. series to ten consecutive wins. Last year she had also won all seven events. After school she seriously started to compete in duathlons. Steyn has only been competing in triathlons Therefore, it is not surprising that Steyn has won the for the past five years. That means that she has only series three times during the past four years. been swimming for five years.

At the World Duathlon Championship (10km run, 40km Many of the world’s best triathletes already swam cycle and 5km run) in North Carolina she finished competitively at school before switching to triathlons. 6th, only 38 seconds behind Vendulu Frintova (Czech Republic) who won in 2:08:55. So Steyn’s main battle ever since she started to compete in triathlons, is not to lose too much time in swimming. Just reading through Steyn’s CV can be a tiring In local triathlons the athletes know that they need at experience. One cannot help to wonder how she copes least a minute head start in the shorter events (600m everyday, having to fulfil the role of a wife, work as swim, 20km cycle and 5km run) if they want to have a physiotherapist and train a few hours as well. realistic chance of winning. In the longer events (1.5km swim, 40km cycle and 10km run) they need a lead of at “I must admit that there are days sometimes when I least two minutes. also begin to wonder why am I punishing myself to such an extent, but luckily those days are few.“ Steyn’s biggest asset as a triathlete is her running ability. At the moment she is the only SA triathlete who “I am fortunate to have a husband like Wilhelm, who can run with the world’s best and everybody knows that fully understands what it takes to become one of the triathlons are won during the last few kilometres. best and who supports me. Then I am also lucky to be working as a physiotherapist at the University of Nowadays Steyn gets quite excited about her swimming Pretoria’s High Performance Centre (hpc). They are times. really supportive. I only work from 10:00 to 15:00 and have ample time to train and to be a wife.“ “A year ago I still lost about a minute in the swim, but now it is down to 10 seconds. That is exciting “But I often have to ask myself whether there are ever and definitely serves as an extra motivation when I enough hours in a day.” am training. My immediate goal is to improve my swimming to such an extent that I will be able to According to Steyn, working for and being sponsored compete in some of the International Triathlon Union’s by the hpc is definitely an advantage when you are a (ITU) events in July next year.” serious athlete. Steyn does not say it explicitly, but one of her goals for “You benefit from having the best sport scientists next year is certainly to see whether she could qualify to available to help you to get faster and stronger. represent South Africa at the Commonwealth Games Swimming is by far my weakest event, but with in India. Her first test to see if she is on par, will be on the help of my coach, Libby Burrell, and the other 9 December when she will be competing in Mauritius. knowledgeable people at the hpc, I am confident that Her ultimate goal is to compete at the 2012 Olympic by July next year I will be ready to swim with the world’s Games in London. best triathletes.“ According to Steyn her victories at the South African “At the hpc they leave no stone untouched to ensure and African Championship do not count for much.

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Text: Wilhelm de Swart Image: Reg Caldecott

“What was disappointing for me at the SA Championship was the fact that most of the top female athletes chose not to compete and at the African Championships three of the top contenders were disqualified because of a misunderstanding during the cycling leg. They pulled off one lap too early. I was in the second bunch that was starting to catch up with them, but who knows what would have happened if there was no disqualification.”

What certainly will be exciting for South African athletics is the fact that Steyn is contemplating to make a comeback to the track as part of her preparations.

“My running coach dearly wants me to compete again in track events because he is certain that it will improve my speed. I would love to do it, but the real problem is the racing programme. It will take some doing to fit everything in. A few years ago there were hardly enough events for triathletes to compete in. Now it takes careful planning to decide where and when to compete.“

“If I do compete on the track, it will be in the 3000 and 5000”

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12 August 2009 / People

Ryan Hodierne

Text: Wilhelm de Swart Images: Reg Caldecott and Ryan's own collection

he Duracell battery just keeps going and going Hodierne also competed in the World Champion Series is the claim made by the manufacturers in their Adventure Race over 700 kilometres in Portugal last advertisements. year. As far as mountain biking is concerned, he has T competed at least once in each of the big events, apart Well, perhaps Duracell should consider to sponsor from the Epic. Ryan Hodierne from the University of Pretoria’s High “I would love to do the Epic, but it is just too expensive. Performance Centre (hpc), because he also seems to I won’t mind if somebody would sponsor me. Then I will keep going and going without ever getting tired. do it in a heartbeat.”

Actually there is a strong resemblance between Hodierne has competed in most of South Africa’s Hodierne and Richard Bach’s Jonathan Livingston adventure races. He finished the Triple Challenge Seagull. (21km trail run, 55km mountain bike and 18 km paddle between Pietermaritzburg and Durban) and the Jonathan Livingston Seagull was obsessed with taking 94.7 Cycle Challenge and quite a few triathlons. flying to a new level of perfection. Perhaps it would be unfair to say that Hodierne is obsessed with what A definite highlight for Hodierne was the Southern he does. Actually it is more a matter of not being able Storm, which is a six-day adventure race in the to resist a good physical challenge. The most obvious Southern Cape. He finished 3rd overall. similarity between Jonathan Livingston Seagull and Hodierne is their habit of pushing their bodies to the There were two special moments during this event. The ultimate limit without ever giving up. first was when the athletes had to run the Otter Hiking Trail in one day. At the age of 25 years Hodierne has already experienced and endured more of life’s thrills and “It was the first time ever that the National Parks excitements than most people will have in 70 years, but Board allowed any sports event to take place on the there is still no way to stop him. Otter Hiking Trail. I managed to outrun the Comrades legend, Nick Bester. Afterwards Bester said that it He is one of the youngest ever athletes to have was one of the toughest runs he had ever done, even competed in the Land Rover G4 Challenge, which is tougher than the Comrades." considered to be one of the toughest global adventure competitions in the world. The Challenge includes “On the last day I experienced one of those absolutely athletic activities such as mountain biking, kayaking, perfect days when nothing could go wrong. It just felt rock-climbing, abseiling, trail running and rope as if I could go on for ever and ever. This enabled me work, as well as off-road driving and mental aptitude to catch up with many of the leaders and pass them to challenges. finish 3rd overall.”

It was while competing in the G4 Challenge that When asked if there were specific challenges left that Hodierne received one of his greatest compliments. he would still want to tackle, Hodierne said that the Martin Dreyer, Dusi-legend and winner of the 2006 Comrades, Ironman (3.8km swim, 180km cycle, 42km Challenge, told the Tukkie that he had the makings to run), the Xterra World Championship in Hawaii and become one of the world’s best adventure racers ever. the EcoChallenge were all definitely on his endurance menu. “Because it was Martin who said that to me, it was really special. He himself is one of the best adventure “The EcoChallenge is the be all and end all of racers.” adventure racing. It is a six to eight day event which will test every athlete to his limit. You have to race through

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snow and extreme heat. The terrain through which the athletes have to race also changes constantly. So you have to be prepared for anything and everything.“

“And that is what I love about adventure and mountain bike racing. We get to see some of the most beautiful parts of South Africa and the world, depending on where you race. It will take tourists weeks to see and experience what we experience in five days.”

Hodierne admits that the hunger that drives him to these extremes is the main problem of his sporting career.

“I don’t seem to be able to focus on just one challenge. I want to do it all. I know that I am wrong, especially if I want to represent South Africa. If I do decide to focus on just one sport it will be mountain biking, but it will be difficult because I am an adventurer at heart. The tougher things get, the more I enjoy it.“

“But if I am totally honest with myself, I have to admit that there are times when ‘lekka’ is not ‘lekka’ anymore. During the adventure race in Portugal there was a stage when I was really, really cold but there was nothing that I could do about it because everything in my bag was wet. That is when you start thinking about and missing all the comforts and luxuries at home.“

“At its worst moment you begin asking yourself whether it is all worth it. But the moment you cross the finishing line you experience an unbelievable feeling. Then all the suffering is forgotten and you start thinking about the next challenge.”

It is not a case of all play and no work for Hodierne. In real life he is a bio-mechanical and video analyst at the High Performance Centre.

When asked what it means in layman terms, Hodierne replied that, in short, it comes down to the study of the mechanics and functions of human movement – in everyday as well as in sporting situations. It is all about trying to do everything as efficiently as possible and, in doing so, help athletes to save energy and time.

“I have worked with the South African canoeing and rowing teams, as well as with quite a few of South Africa’s top swimmers. I am also involved in helping the junior triathlete squad. The fact that I myself am actively involved in sports certainly helps me to understand sports better.“

“The good thing about working at the hpc is that I have an amazing support system. I can consult with the best specialists in the world. Actually I think that I have a unique relationship with my hpc colleagues.“

“They all know me as the mad sportsman and when we pass each other in the corridors we begin to discuss all our different sports. Then I learn from them and they learn from me”

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Text: Wilhelm de Swart Image: Reg Caldecott

ot many people are probably aware of the “You can name any sport and there is a good chance fact that the High Performance Centre of that I have participated in it. I was a good all-rounder, the University of Pretoria’s (hpc) employs an but never a true winner. I found this a bit upsetting outstanding ‘mechanic’. because I worked really hard at all the sports in which I N competed." When this mechanic has ‘fine-tuned’ an engine, winning becomes a mere formality. “I could never understand why some of my No, the hpc has not opened a Grand Prix Academy, contemporaries at school were able to win without nor are they planning to replace the outgoing Toyota really training very hard. It made me wonder what they Formule-One Team in the Grand Prix Circuit. would have achieved if they had taken their training This mechanic works only with human limbs and minds. seriously. With hindsight, I now wonder how much ‘Mechanic’ is the word which Naat Loubser uses to better the champions of my sporting days would have describe his own job. Officially he has the title of ‘Head performed if they had been properly conditioned. Strength and Conditioning Specialist of the hpc’ and he “So you could say that the motivation to become spends his days trying to help the athletes of the hpc to involved in sport conditioning already started when I perform at their best when it really matters. was at school.” “I am the guy who fine-tunes the athletes’ ‘engines’ to Loubser makes it very clear that he is just a small player enable them to produce the maximum power with the in the big picture of sports. least loss of energy.” “It should always be about what is best for the athlete. There is an old English proverb that says ‘The proof of The coach is the person who is responsible for strategy the pudding is in the eating’. Judging by the results of and technique. But even the best planning would be some of the top athletes at Tuks this year, Loubser is useless if the athlete is not fit or does not have the definitely doing something right. necessary power and speed. That is where I come Cameron van der Burgh won gold as well as bronze in. It is my role to ensure that the athletes are in top medals at the World Swimming Championship and condition when they participate." he also improved the world record in the 50m at the “In a way it can be said that I determine the limits of World Athletics Championship; Bridgitte Hartley won every athlete. For example, if I say to an athlete that a gold medal in a canoeing World Cup event; In July he or she will be able to do a workout with a 100kg LJ van Zyl became only the 2nd South African athlete to weight, that will be exactly the goal towards which break the 48-seconds barrier in the 400-hurdles with a we will be working – nothing more and nothing less. winning time of 47.94s. And so the list of performances Basically it means that the athletes with whom I work continues. will only be able to do as well as I believe them capable For Loubser this is just the beginning. of doing." “It might sound arrogant, but I would love to be able “For a conditioning coach it is always important to to say after the 2012 Olympic Games in London that remember that he is working with human beings I have helped at least nine athletes to win medals. Of who consist of flesh, blood and emotions. With every course it would be even more special if it could be nine goal that he sets for an athlete he should not only be gold medals. What’s more, I think it is a realistic goal.” optimistic, but also realistic. With every goal he has to Loubser’s passion for good results in sports goes way be aware of the physical as well as the emotional state back to when he was still at school. of the athlete with whom he is working”

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the fore toward the end of my career. In our time the focus was upon fitness and basics, the sciences were only starting to be considered and developed toward the end of my career.

Question: Question: Takes us back to a typical week in the life of Eileen For those of us who did not follow women's hockey in at Pillans, the hockey player in her prime. the time you played the game, tells us a little about your I spent most of my days working for a financial career. How and when it started, the dates you made institution but in order to stay at the top in hockey, the provincial side and then onto the national side, training was a daily routine that I never missed. If club what position you played, did you reach the top of your hockey started at 17h00 I started at 16h00. I knew that career under your maiden name, etc.? to be better than the rest I had to do more than the rest Outdoor hockey - Made South Natal school hockey in and that included working out on Sundays. my matric year in 1973, 1974 made Natal Mynahs, in 1975 played for Natal and in 1976 played for Question: the Springboks in Europe. Continued playing for Takes us through a typical day in the life of Eileen Springboks until 1989 (13 years) Position played Left Pillans as a career women, wife and mother today. Half. Played indoor hockey for Natal and Springboks (here you could tell the readers about your family, (approx. same period). Played as Eileen Fourie, married husband etc). in 1990 to David Pillans. After retiring from hockey, my husband and I decided that the most important aspect of our lives to focus Question: upon, was our children; Mathew and Caley. We arrived In your opinion what were some of the highlights of in Pretoria in 1994 and decided that the best suited your career? position would be one that allowed me to drop and School sports honours pick up the children from school and also allow me to Springbok colours 1976 (outdoor hockey) carry them to and from their extramural activities. My Springbok colours (indoor hockey) husband and I have both grown up in a sporting and Receiving the State Presidents Award in 1981 – “The outdoor environment and it was always our wish to South African Sports Merit Award” give our children the same opportunities in life. Today we are very fortunate to have been able to send our Question: children to two wonderful schooling institutions; Mathew Who were some of the other top woman hockey players to Pretoria Boys High and Caley to Pretoria Girls High and coaches around at the time? school. Eda Cohen, Margie Ogston, Melanie Muller, Jo Madsen, Arlene Coates, Annette Bekker, Maryna Question: Edwards, Rina van Zyl, Roz Howell, Kerry Rose-Innes Have any of your children followed in your sporting footsteps? Question: Yes, my daughter Caley has an excellent ‘sporting Because South African sport was still isolated in the eye’ and can hold her own in virtually any sport, she years you played the game, were you ever exposed to has leaned toward tennis and I am sure she will excel. playing against top international teams or players? Mathew has represented Northerns in both hockey and 1976 and 1980 travelled overseas under the auspices/ cricket, he is currently in the U19A cricket side to play non de plume of an “English” team due to political in the Coca Cola week, to be played in December, in situation. Benoni. He will be pursuing a career in cricket at the Played several internationals in South Africa, indoor High Performance Centre in 2010. (Austria) Question: Question: Do you have any advice for the budding young hockey In the context of today’s players who are regularly players of today? exposed to international competition, do you think your Yes; there is no substitute for practice, if you want to be generation of players missed out on a lot and could the best, you have to do more than the rest, it is very they have held their own on the international circuit? simple there are no shortcuts! Most definitely, the Springboks of our time would have Hockey was my first love but the day that I heard my faired and competed with the very best, from the limited son cry from the side of the field was the day that I exposure we had, we were rated among the top five realised I needed to retire from the game, for I had nations in both indoor and outdoor hockey. never in the past heard any of the off field noises or distractions because I was so focused on the game. Question: My greatest pleasure today is being able to watch my Did the coaches and players of your era concentrate children play their sport and take over from where much on the “sports science” side of things as is the we left off, enjoying, meeting people and making trend today? friendships….but let me say that even though I am not Sports Science was really only introduced and came to on the field the butterflies are still ever present

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hantal Swan from the TuksSports High School anything.” openly confesses that she would much rather Swan trains an unbelievable 28 hours (approximately put her body through hours of unbelievably 5½ hours for five days) every week. strenuous exercises than sit behind a desk, C Asked about how she manages to cope and whether trying to memorize and understand the words in some textbook. she does not feel that she is missing out on being a normal teenager, her reply was no. “Not that I don’t enjoy studying, but it is definitely not as “Since I started to participate in gymnastics I have exciting as trying to master a difficult artistic gymnastic not regretted a single decision that I have made. The exercise,” the 18 year-old matriculant explained. important aspect of gymnastics is that it teaches you to Swan has been one of South Africa’s top female be really disciplined.” gymnasts for the past six years, winning at least one medal each year in international competitions. Nadia Comaneci, from Romania, astonished the world At this year’s South African championships she finished when she won three Olympic gold medals during the 2nd overall (2nd in the vault, 1st on the uneven bars, 2nd 1976 Olympics. More importantly, she became the first in floor exercises, 3rd on the balance beam). ever gymnast to be awarded a perfect score of 10 in an Olympic gymnastic event. She was also the winner In South Africa, where rugby is king as far as sport of two gold medals at the 1980 Summer Olympics is concerned, many people might not be aware that and certainly is one of the best-known gymnasts in the gymnastics originated in Ancient Greece more than world. 2,000 years ago. Furthermore, gymnastic exercises, even including some primitive apparatus, were used Will South Africa ever be able to boast with its own for medical purposes in ancient China and India much Nadia Comaneci? earlier. “No,” is Swan’s honest answer. “In European countries gymnastics is basically a The concept was mentioned in works by ancient lifestyle. From what I have heard, I got the impression authors, such as Homer, Aristotle and Plato. It included that kids start training for gymnastics when they are many disciplines, which would later become separate barely able to walk. They go to special academies sport-items, for example swimming, racing, wrestling, where they spend almost the whole of each day on boxing, riding, etc and were also used for military training to become perfect gymnasts. Academic work is training. of lesser importance.” Would you like to have had the same opportunities? In its present form, gymnastics evolved in Germany and Again Swan’s answer is “no”. Czechoslovakia at the beginning of the 19th century “I am happy with the way my gymnastic career is and the term ‘artistic gymnastics’ was introduced at playing out and glad that I have the opportunity to be a the same time to distinguish free styles from the ones more balanced person. You have to be prepared for life used by the military. A German educator Friedrich after gymnastics.” Ludwig Jahn, who is known as the father of gymnastics, invented several apparatus, including the horizontal bar Swan’s CV, as far as international competitions are and parallel bars which are used to this day. concerned, is quite impressive. She started to compete internationally at the age of 12. Swan says she was five when she started to participate It was in Australia and she won a bronze medal in the in artistic gymnastics. She immediately enjoyed the vault. In 2005 she won a bronze medal in uneven bars physical and mental challenges of gymnastics. and in 2006 she won a gold on the balance beam as “If you want to excel in gymnastics you have to start well as a bronze in Germany for her performance on at a young age because it is a sport where mind over the uneven bars. She was also third overall at the All matter is really important. The older you get, the more African Championship in 2006, winning a silver on the you battle to master some of the exercises because then uneven bars and a bronze in the floor exercises. you start thinking ‘If I do this I might break this or that This year injuries (fractured vertebrae and a hairline or, at the very least, get injured’. fracture in her right ankle) prevented her from competing in as many international competitions as she “But when you are young, you will do nearly anything usually does, but it seems as if these injuries are almost without giving it a second thought. It is a case of ‘fools something of the past. rush in where angels fear to tread’. Swan’s next major international meeting will be the “It really helps if you can master the basics while you All African Championship, which will take place in are still young, because it serves as a foundation in Namibia in February next year. Afterwards she will your gymnastics career for the time when you are concentrate on trying to qualify for the Commonwealth older and start to analyse things before you attempt Games in India

18 Medalist / People

Text: Wilhelm de Swardt Images: Reg Caldecott

Medalist 19 People /

Reaching for the stars Text: Ryan Hodierne Images: Susan du Toit

his young women’s football academy is destined Academies being based at the hpc and is the only for greatness! At present the academy is based institution of its kind in Africa. at the High Performance Centre (hpc) under Tguidance of the SA Football Association, which is Twenty five talented girls would be selected every year, being funded by the Lotto. most of them in the region of 15 years of age as it has been realised that from a younger age, the girls adapt The founder and driving force behind the Academy is far better to the rigours of the academy lifestyle. A 50% Fran Hilton-Smith who has been in the loop of National academic average at school level is required as part football for more than 10years. Assisting Fran on the of the selection, this bodes well for the 50-50 policy coaching front is SAFA’s Augustine Makalakalane, who that Fran believes is so important – 50% school / 50% is also the head coach of the women’s national team, football. This holistic approach provides a balanced with Josina Tellie performing the all important role of lifestyle for female footballers due to the fact that many housemother within the academy hostel set-up. On don’t make it professionally, they then have the back-up the Sport Science and Physiological testing side, Shona of a good education. Hendricks is leading this up keeping the girls fit and healthy. This year (2009), proved to be a successful year for the academy girls, especially on the academic front. At the Having spent some time abroad with women’s football end of year hpc Academy school awards function, the in mind, Fran came to realise the need for talent SAFA Women’s football academy walked away with identification and nurturing within the greater South the bulk of the accolades. The girls received awards African community. Fran was soon to discover just covering most academic fields, including awards for how much talent was available as well as the amount best behaviour as well as awards for subject averages of willingness to take part. Due to this discovery an of over 80%. Robyn Bester, a grade 10 student stole academy was set up that would identify talent and the show, taking the highest awards for Maths, English, proceed to nurture it on a long term basis, with the Natural Science and Technology. Many others received hope in mind that those looked after would proceed to sporting awards as for best player (junior and senior), greatness and possibly be contracted abroad. most improved player, and numerous awards for national colours. One factor that would hamper the progress of this newly found academy was that many of the players Last year 2008 one of the academy girls, Noma came from disadvantaged communities, and would Ntsibanda, became the first graduate within the arrive at Monday’s practice session undernourished programme, when she graduated with a BA Sport and often injured. Due to this, it would often require Science degree from the University of Pretoria. a few days of proper nutrition and treatment to bring 2008 saw a 100% matric pass rate for the academy the girls to a decent level of health and fitness, thus matriculants. delaying the period to focus on the performance aspects of the game. It was very evident that natural Two girls who are reaching for the stars, having set off talent was abundant and something had to be done from the hpc Academy as their grounding base are: to maintain the general well being and decent level of Lena Masebo – has been playing in the United States fitness amongst the group. for the past 3 years, playing for teams like FC Indiana, New York FC and is currently based and playing for In 2003, the Lotto was approached for the funding Fortuna Hjorring. of a potential SAFA Women’s Football Academy. The Dineo Mutla – who is 16 years old, received a proposal was considered and granted the go ahead, scholarship to a top American School where she is which brought about the u/17 and u/20 National currently based, and has been for the past 2 years

20 Medalist / People

SAFA Lotto Women’s Football - u/17 + u/20 hpc Academy Medalist 21 High Performance Services: Psychology /

You often here Sport Psychologists speaking about self awareness as a mental skill to develop but perhaps you are not sure why it is important in sport. In order for us to be able to predict our performance and responses to situations, we need to be as self aware as possible. The better you know yourself the more chance you have of remaining focused during training and competition. By getting to know yourself you will be able to know what affects you, when it affects you, how it affects you and why it affects you. Once you have this understanding of yourself, you will then be able to decide whether you would like to do something to change it, or whether you would like to use it to your advantage.

There are many tools we can use to help us in the • You know that you like to win, and so do others. discovery of ourselves: • You know that you often get nervous before a competition, and so do others. Self exploration • You know that you get irritated when losing, and so • By asking questions such as, “what am I good at? do others. When do I feel scared? What skills do I still need to develop?” The knowledge that the window represents, can include Psychometric Assessments. not only factual information, but also your feelings, • These assessments provide a useful tool for gaining motives, behaviours, wants, needs and desires... insight into one’s personal strengths and indeed, any information describing who you are. development areas. Feedback The “blind” quadrant represents things that others • If you seek feedback from people, then you will know about you, but that you are unaware of. So, for learn things about yourself that you didn't know example, if you eat something and some food stays before, but that others were aware of. This all on your face, you wouldn’t know, but other people involves self-disclosure, and a willingness to put would be able to see it. This information is in your blind your trust in others. quadrant because others can see it, but you cannot. If someone tells you that you have something on A simple place to start the process of getting to know your face, then the window shade moves to the right, yourself is by using the Johari Window. The Johari enlarging the open quadrant’s area. Now, you may window is a way of showing how much information you also have blindspots with respect to many other much know about yourself and how much others know about more complex things. you. The window contains four panes, as shown below. For example, Known to self Not Known to self • Someone may notice that you usually start to get moody or snappy before a competition. You Known to others OPEN BLIND may not realise this about yourself. So here, they know something about you that you are unaware Not Known HIDDEN UNKNOWN of. to others As ones level of confidence and self-esteem develops, one may actively invite others to comment on one’s The Johari Window, named after the first names of its blind spots. inventors, Joseph Luft and Harry Ingham, is one of the most useful models describing the process of human The “hidden” quadrant represents things that you interaction. This four paned “window” divides personal know about yourself, which others do not know. So awareness (self-awareness) into four different types, as for example, you may not have told someone what represented by its four quadrants: open, hidden, blind, your favourite song is that get’s you in the zone. This and unknown. The lines dividing the four panes are information is in your “hidden” quadrant. As soon as like window shades, which can move as an interaction you share this information you are effectively pulling the progresses. window shade down, moving the information in your Let’s have a look at what the four quadrants mean: hidden quadrant and enlarging the open quadrant’s area. Sharing information with others can be vital in The “open” quadrant represents things that both you yourself discovery and growth. Examples of information know about yourself and that others will know about in your hidden quadrant can be: you. • I don’t know what to do with my fear before a For example, match. • You know what sport you play, and so do others in • I get so scared before a competition that I want to your environment. throw up.

22 Medalist / High Performance Services: Psychology Improve Your Performance by Discovering Yourself Using the Johari Window

Text: Melissa Lawrence and Monja Muller

• If I know that another athlete is going to compete in the competition, I don’t want to participate. • I love it when another athlete gets hurt. • I sometimes cheat.

The “unknown” quadrant represents things that neither you know about yourself, nor others know about you. For example, you may tell someone about a dream that you had, and as you both attempt to understand its significance, a new awareness may emerge, known to neither of you before the conversation took place. Being placed in new situations often reveals new information not previously known to yourself or others. A new situation can trigger new awareness and personal growth. This also forms an important part of self- actualization. For example: • You have never swum the 400m backstroke before; therefore you do not know what this experience will be like and how you will respond to it. Only once you have done it will you have a greater understanding of yourself. The aim of this tool and exercise is to make sure that your open quadrant is as large as possible. You will find that elite athletes will have relatively larger open quadrants than any other quadrant. You can use the Johari Window to increase your self knowledge and to help with this process of exploration. This will ensure that you know yourself as well as possible and that you or others will not catch you off guard. You will be able to predict your behaviour, and your feelings and motivations will become more accessible and beneficial to you. Knowing yourself can enhance your performance Medalist 23 High Performance Services: Biomechanics /

Text: Amy Bathgate, Biomechanical Analyst, hpc

recognize individual muscle activity, because essentially it doesn’t have to. Instead, it looks at movement patterns and creates co-ordination between all the muscles needed to perform tasks. These co-ordinations are referred to as motor patterns. Because of this method of functioning in the brain, isolated muscle development does not play a major role in motor pattern development. Don’t confuse form with function. Weight training with muscle isolation is popular in body building because body building is all about form. Muscle size and symmetries are the goals that body builders work towards. But most sports, however, are not about form but rather about movement. Speed, quickness, agility, power, control, coordination and stamina are keys to success, so training should be aimed at movement rather than form and focus on patterns. Training muscles in isolation may result in good individual muscle strength, but will not be directly transferred into good movement patterns as the muscles are not trained to work together in this method. On the other hand, muscles will individually develop naturally as different movement patterns are worked, but the focus is on function; great form is just a by-product of good training.

Many activities in sport, recreation and fitness have the same basic movement patterns. Throwing a ball hat defines good athletes? Is it their in cricket and serving a ball in tennis are essentially size? Their conditioning? Their mental similar actions, and as such, use the same motor edge? Their discipline? Generally, it’s patterns of shifting the weight and rotating the body for many of these things in combination. W speed generation in the hips, which in turn generates Ultimately, it is movement. Now this may sound shoulder acceleration used to accelerate the arm. strange at first but think about it… Some rugby Similar patterns can also be seen in the very different players manage to be very successful despite being sports of baseball and golf. The swings are similar smaller than the expectation of the average player actions. They may differ in the plane in which they take and when we look at how this is possible the key place, but their energy transfer is the same. Because to the success is the ability to move efficiently. of many skills being similar in this way, the brain A player who can side-step, be explosive, react doesn’t have to remember millions of separate motor quickly and effectively is of just as much value to patterns because most motor patterns overlap and are the team as the power houses who depend on pure interrelated. This conserves memory in the brain and strength and power for their tasks. These players allows for quick access to movement information for are often compact and quick with a good balance learning and refinement. of control – not allowing their physique to define their careers but their unique movement skills. In order to provide a mental image and understanding of human movement, we can use the simple When we look at the scientific side of things, diagrammatic representation of the performance modern science tells us that the brain doesn’t pyramid. This diagram is made up of three blocks of diminishing size to demonstrate how one type of 24 Medalist / Biomechanics: High Performance Services

“To be ignorant of motion, is to be ignorant of nature” - Aristotle

movement builds on another. Each block represents Functional a certain type of movement and should always be skill constructed from the bottom up with a tapering appearance (broad base with narrow top). The first level is the foundation and represents general mobility and stability within the body i.e. the Functional performance ability to move though functional patterns. The second level represents non-specific performance, efficiency of movement and general power transfer (often referred to as gross athleticism). From a Functional movement training standpoint, it is very important to compare individuals from different sports in a general format and these two levels allow for that comparison as nothing involved in testing or evaluation is sport- for injury and compromise for power and efficiency. specific or based on skill levels learned in specific This optimum performance pyramid is the pyramid sports. The third tier is where the skills come in and in which movement patterns, movement efficiency, the ability to complete specific tasks and sport skill are balanced and adequate. But a needed in relevant sports, in specific positions and balanced pyramid does not mean that there is no with a certain level of intensity is represented. This room for improvement – on the contrary, there will be level also brings competition statistics into account more room for improvement on all levels, with less risk as well as specific testing. involved and more potential reward, as long as the general pyramid structure is not disturbed. Basically the performance pyramid can be constructed in 4 basic profiles, depending on an athlete’s strengths and weaknesses and the shape they result in when placed in the format Functional of the performance pyramid. These profiles are: skill the optimal pyramid, the overpowered pyramid, the underpowered pyramid and the under skilled pyramid. Functional performance The optimal pyramid has a good broad base with optimal functional movement and general efficiency. Above this good foundation, is an ability to explore full range of motion in joints with good Functional body control and movement awareness throughout movement various positions. There is also a requisite amount of power. Compared to average athletic performance norms, these athletes usually display The overpowered pyramid represents athletes who an average or above average power perform poorly in terms of mobility and stability, very generation with well co-ordinated kinetic links, high on power production and adequate in sport- upon which the “block” of average to optimum specific skills. The ability to move freely only in very sport-specific skill is based. Without this stable simple and basic positions is limited by poor flexibility pyramid structure, there will always be a potential or poor stability in some movement patterns. This

Medalist 25 High Performance Services: Biomechanics /

suboptimal functional movement results in a “Nothing good comes in life or sport unless a small base to the pyramid. These athletes are lot of hard work has preceded the effort. Only not necessarily too strong – but purely have an ability to generate power which exceeds their temporary success is achieved by shortcuts” ability to move freely with control. This results in a – Roger Staubach predicament where an improvement in functional movement is needed without compromising the natural power generation strengths which exist. Many athletes find themselves here. They have never really experienced injury and may very well be performing well. But training needs to focus on Functional functional movement. There is a possibility that skill this necessary training will result in no tangible increase in performance – there is actually, more likely, to be a decrease in performance as mobility Functional and stability are improved and added to the performance functional base. So why do it? Well, the chance of the athlete reaching a plateau in performance beyond which they seem to be limited is highly possible. Injury prevention is also a big motivation to address these problems. Functional movement

Functional skill The fourth pyramid is the under skilled pyramid which has a broad base of functional movement and an optimal functional performance level in the middle, Functional but a below average skill level perched on top. These performance athletes, either naturally or through hard work, have good functional movement patterns with good power production but limited mastery of sport skills. This is not an “unstable pyramid” but rather a good shape with a Functional movement lack of awareness or refined mechanics of skills. Often these under skilled athletes are in better physical shape than many of the people that they compete against, but despite this are generally out-performed on the field or Underpowered pyramids have a broad base and at their relevant tasks. These athletes require constant optimal movement patterns with very poor power and methodical practice and need to work on their skill production in the middle and adequate skill at the weaknesses on an ongoing basis. Anxiety may also play peak. These athletes have the requisite movement a role with such athletes. If this is the case, a relaxation patterns to perform multiple tasks, activities and routine may assist in overcoming this hurdle. skills, but generally lack gross athleticism or the Either way, these weaknesses have to be addressed in ability to generate power in simple movement patterns. In other words, there is an excellent order to perform at optimal levels. freedom of movement but efficiency and power are poor. It is important for these athletes not to For some athletes the pyramids may change during compromise their good function when improving competition or through the season. For others it may on their strength, power, endurance, and speed. Consider a baseball pitcher who falls into this remain the same. Some might naturally migrate to category of athletes, with good mobility and a certain pyramid type whereas others will have to stability and good skill levels. To improve, he may work hard to get where they want to be. Basically, to work hard on improving his strength, power, and put things in perspective, the performance pyramid endurance reserves, but this may not be directly transferable to the speed of his pitching. demonstrates why simply replicating the programme Indirectly, however, his consistency, endurance and of another athlete will not consistently yield the desired recovery may be exponentially improved in this results way. Sometimes, these improvements in strength and power can, initially, decrease sport specific performance. If this occurs, it shouldn’t be a cause for concern, but rather easily addressed by some sport specific training and refining of movement patterns involved. Reference: Gray Cook. Athletic Body in Balance. Champagne, IL: Human Kinetics (2003).

26 Medalist / High Performance Services Herdbuoys éKapa NB000603 After you experienced TOTAL FIT ™ you told everyone that RUNNING might be the one. But your buddies know you’re just thinking with your FEET.

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Medalist 27 High Performance Services: Nutrition / Debunking common sport nutrition myths

Text: Louise Göttsche RD(SA) & Alfred Rheeder © PVM Nutritional Sciences 2009

The world of sports nutrition is dynamic. New research magnesium, potassium and calcium are lost during is constantly challenging previously held beliefs in exercise. No scientific evidence exists that any nutrient order to provide science based evidence for sport or a combination of nutrients can prevent cramping. performance enhancement. In the previous issue the misconceptions surrounding the use of protein Myth: Waxy maize is absorbed very quickly supplements for recovery and the use of creatine to increase lean muscle mass was reviewed. In this It has been argued that waxy maize supports effective issue we consider the true causes of cramps and the glycogen replenishment due to its fast absorption rate. absorption rate of waxy maize. However, recent evidence found that waxy maize is relatively slowly absorbed. Myth: Cramps are caused by electrolyte deficiencies Starch can be categorised according to its digestibility. Rapidly digestible starch is enzymatically digested in The exact cause and mechanisms of muscle cramps vitro within 20 minutes, while slowly digestible starch is are not fully understood. The current scientific view digested between 20 to 120 minutes. Resistant starch is that cramps are a physiological phenomenen and is not digested or absorbed in the small intestine. is not due to nutritional factors. Muscle fatigue is a Waxy maize is classified as a slow digestible starch possible cause of cramps, because fatigue disrupts based on these criteria. Its structure is largely the the mechanisms of muscle contraction. Fatigue is reason for this. There are generally two types of starch poorly understood, but it is possible that factors such molecules, amylose and amylopectin. Amylose is a as oxygen levels and metabolic products may play a long chainlike molecule that consists out of 500 to role in disrupting muscle contraction control, leading to 2000 glucose molecules. Amylopectin on the other cramps. Muscle conditioning status plays an important hand has a branched, bushy type of structure that also role in the tolerance of the factors that cause fatigue consists out of glucose molecules. Most natural starches and subsequently cramps. contain a combination of both molecules. Certain types of starches have been developed to contain only Other factors like dehydration and heat may be amylopectin. They are called waxy starches such as involved, but very few athletes develop cramps due to waxy maize because of the waxy appearance of the these factors. Dehydration and exercising in extreme kernel when it is cut. temperatures are not direct causes of cramps, but these factors increase the risk because sodium and fluid Waxy maize is a slow digestible starch that leads to losses are high. Sodium is involved in the neuronal blunted plasma glucose and insulin responses. Its control of muscle contraction, therefore low sodium digestion rate is slower than maltodextrin which is and fluid levels can stimulate muscle receptors causing said tot be a fast absorbing carbohydrate. Several involuntary contraction and cramps. studies have confirmed that glucose polymers such as maltodextrin help with rapid replenishment of glycogen. Although magnesium, potassium or calcium Therefore, waxy maize will support glycogen repletion, deficiencies have been recognized as causes of cramps, but it may occur at a slower pace than a fast absorbing there is limited research to support these as very little carbohydrate such as maltodextrin.

About the Authors

Superior nutrition through applied science. PVM Nutritional Sciences is the producer of the World’s Original Energy Bar. Since 1968 PVM has remained dedicated to a cutting edge understanding of the biology of energy exchanges between humans and their environment. PVM is involved with numerous top athletes and sport teams and is also subcontracted to condition the senior Cheetahs rugby players. Some of the athletes and teams powered by PVM LJ van Zyl are: Should you require nutritional assistance contact PVM at 012-8047676. 28 Medalist / High Performance Services: Nutrition

August 2009 29 High Performance Services: Medical /

How Germs Spread Germs and Children

The main way that illnesses like colds and flu are Remind children to practice healthy habits too, because spread is from person to person in respiratory droplets germs spread, especially at school. The flu has caused of coughs and sneezes. This is called “droplet spread.” high rates of absenteeism among students and staff in This can happen when droplets from a cough or sneeze schools. Influenza is not the only respiratory infection of an infected person move through the air and are of concern in schools. As we all know there were also a deposited on the mouth or nose of people nearby. measles outbreak this year at our schools and a huge Sometimes germs also can be spread when a person amount of school days were missed due to crossover touches respiratory droplets from another person on infections from child to child. However, when children a surface like a desk and then touches his or her own practice healthy habits, they miss fewer days of school. eyes, mouth or nose before washing their hands. We know that some viruses and bacteria can live 2 hours or longer on surfaces like cafeteria tables, doorknobs, Personal Hygiene and desks.

Personal hygiene is the basic concept of cleaning, How to Stop the Spread of Germs grooming and caring for our bodies. While it is an important part of our daily lives at home, personal hygiene isn’t just about combed shiny hair and brushed In a nutshell: take care to teeth; it’s important for worker health and safety in the workplace. Workers who pay attention to personal • Cover your mouth and nose hygiene can prevent the spread of germs and disease, • Clean your hands often reduce their exposures to chemicals and contaminants, • Remind your children to practice healthy habits, too and avoid developing skin allergies, skin conditions, and chemical sensitivities.

Cover your mouth and nose when coughing The first principle of good hygiene is to avoid an or sneezing exposure by forming a barrier over the skin with personal protective equipment (PPE) such as gloves, coveralls, and boots. It is important to check the PPE often for excessive contamination, wear, tears, cuts, Cough or sneeze into a tissue and then throw it away. or pinholes. Workers should clean, decontaminate Cover your cough or sneeze if you do not have a tissue. or replace protective equipment frequently to make Then, clean your hands, and do so every time you sure it doesn’t collect or absorb irritants. If protective cough or sneeze. equipment becomes too soiled during the job, the worker should stop and replace it with clean equipment.

Clean and wash your hands often Cleaning Hands Keeps It is recommend that when you wash your hands - with Students In School soap and warm water - that you wash for 15 to 20 seconds.

Alcohol-based hand wipes and gel sanitizers work too

When soap and water are not available, alcohol- based disposable hand wipes or gel sanitizers may be used. You can find them in most supermarkets and drugstores. If using gel, rub your hands until the gel is dry. The gel doesn’t need water to work; the alcohol in it kills the germs on your hands. Elementary Elementary school students school students using proper not using proper hand hygiene hand hygiene

References: www.cdc.gov 30 Medalist / High Performance Services: Medical

at Home, Work and School Text: Dr Ewoudt van der Linde (hpc)

Stop the Spread of Germs in Schools

• Approximately 1/5 of the U.S. population attends or works in schools. (U.S. Dept of Ed, 1999). • Some viruses and bacteria can live from 20 minutes up to 2 hours or more on surfaces like cafeteria tables, doorknobs, and desks. (Ansari, 1988; Scott and Bloomfield, 1989) • Nearly 22 million school days are lost annually due to the common cold alone. (CDC, 1996) • Addressing the spread of germs in schools is essential to the health of our youth, our schools, and our nation. • Students need to get plenty of sleep and physical activity, drink water, and eat good food to help them stay healthy in the winter and all year

Medalist 31 High Performance Services: Sport Science Gym /

strength training equipment vs the

Text: Ignatius Loubser, Head Strength and Conditioning Coach, hpc Image: Reg Caldecott

ith all the advances in technology that is origin almost a 100 years ago. Today a barbell is one taking place in the world around us it is of the most basic things you will find in gyms around easy to forget that today’s old technology, the world and together with dumbbells probably more was yesterday’s new technology. The effective as strength training tools than most other W expensive machines. market is currently flooded with all kinds of exercise gimmicks and empty promises of massive strength To give you an example, a top of the range Leg gains and fat loss. extension machine will cost around R80,000.00 and There is however something that I have noticed over a top of the range barbell set (190kg of weight plates) the past few years, and that is that the market is “re- will put you back R20,000.00 engineering” old school strength training equipment and repackaging it as new and improved or new Believe it or not but there are strength training innovations. One of these is the Russian Kettlebell machines that date back further than barbells, the that has made its appearance in numerous fitness Spalding semi-circle strength developer was a basic magazines and health clubs around the globe. A machine using weight plates, ropes and pulleys very kettlebell is a Russian type of hand weight that is much like today’s strength training machines and shaped like a big cannonball with a handle and is was made by Spalding in 1890. So if you thought made mostly from cast iron and is available in different that old school equipment was only free weights and weights and sizes. bodyweight exercises think again, the manufacturing The use of kettlebells date back about 300 years, and use of a huge variety of strength training where they were first used as weights to weigh grain by equipment goes back more than a century. farmers in Russia. Soon the farmers in neighbouring villages started to compete against each other in their The way I see it, old school training equipment is the free time by lifting the kettlebells in various ways, and kind that is basic in design and relatively cheap like a so birthed kettlebell sport which is still practiced today. bar to do pull ups on or cross bars to do dips and push The kettllebell as a fitness and weight loss tool was first ups, free weight equipment like kettlebells, dumbbells, published in the fitness magazine Hercules in 1913! barbells, and chains. This equipment will usually entail That is almost a hundred years ago, and it is now that you use the body as a weight or lever or use an probably more popular than ever before. implement like a kettlebell and lift it with a specific Another piece of equipment most people would have technique to challenge the musculoskeletal system to heard of is a barbell or a dumbbell, in 1924 the Milo adapt and become stronger, fitter or faster. barbell company published an advert to educate the When one is looking at gaining strength, power, speed, public as to what a barbell is and why it is useful and and / or endurance that will help you get the biggest the advert looks like a modern day infomercial making improvements in sporting performance, free weight promises of superhuman strength in absolutely no time. and body weight exercises will be my first choice over This goes to show that a lot of the empty promises that machines because it usually allows you to move in we see in our modern day marketing campaigns had its a way similar to the sport and in the bodies natural movement patterns. 32 Medalist / High Performance Services: Sport Science Gym

Another benefit of using the old school exercise equipment is that because your body is not stabilised too much by a fixed machine, your body will be forced to use more muscles during a movement and in turn this will cause you to burn more calories per unit of time spent training, compared to training with a machine.

Don’t get me wrong I am not saying that all of the latest high tech machines you will find in your local gym or health club are not effective. It comes down to asking yourself “What is my outcome with this exercise?” So if my outcome is to lessen the strain on my spinal cord and skeletal structure, I might choose a machine exercise in stead of a barbell exercise because the machine takes the load of the structure as compared to using a free weight.

In conclusion, old school equipment has been tried and tested over many many years and is a very good tool to have at your disposal within your exercise tool box and cannot be discarded as an option to colour your training regime with some old school flair

Resources www.oldtimestrongman.com and http://ezinearticles.com/?History-of-the-Kettlebell&id=1850860 History of the ketlebell. By Mike Bromley

Medalist 33 High Performance Services: Physiotherapy /

Boosts PerformanceText: Hans de Wit Image: Reg Caldecott

here are a number of components with regards • Optimize muscle and tendon range of motion to exercise and I have chosen to devote this up to 1.6 times resting length. At muscle lengths article to an area of exercise which I believe greater than 1.6 times its resting length, muscles Tis sorely neglected but perhaps one of the will begin to tear and bleed most fundamental aspects to exercise and boosting one’s performance. In fact over the past year it has • Facilitate the removal of metabolic waste products. been my experience while treating some of the top Improved oxygenation eliminates carbon dioxide athletes in South Africa that flexibility plays a greater formation and improved circulation reduces lactic role in performance than supplementation. It’s a acid buildup shame that many of these individuals, including a • Reduce risk of muscle, tendon, ligament, and lot of professional and amateur cyclists have little, joint injuries - Reduce postural tightness due to if any, idea about stretching and the role it plays in ageing – kyphosis, scoliosis, and many other performance enhancement. The notion that taking postural imbalances are created by tightness of the latest ergogenic aid or steroid will be all that is the muscular and connective tissue structures necessary for maximum performance is absurd. I supporting the spine hope that this will entice the professional athlete, regular sport enthusiast, or anybody suffering from • Rehabilitate muscle, tendon and ligament injuries musculoskeletal disorders to make stretching a major part of the exercise or recovery programme. Obviously • Enhance athletic performance the kind of stretching adopted for maximizing flexibility plays a vital role in determining to what degree one • Optimal flexibility requires less energy expenditure will experience increased performance. Being an in movement allowing for increased stamina and active sportsman myself, I have had the opportunity performance enhancement of speed, agility and to experience and experiment with various forms of strength stretching, and over time it has become clear to me that Active Isolated Stretching stands out as the safest • Maximize potential and level of athletic and most effective stretching technique. performance – stretching, in combination with endurance training have promoted higher Why is stretching so important? performance abilities, especially noted under ultra marathon runners and cyclists, as a result of Flexibility and proper stretching have played a increased muscle endurance and elasticity very important role for enhancing performance, rehabilitation and wellness. Athletic performance and Active Isolated Stretching science have converged and established that flexibility is the prime determinant among top athletes. Athletic For years prolonged static stretching was the gold achievements and records have soared to new heights standard for individuals and athletes. However a closer through the knowledge of proper stretching resulting look at the physiological response of the body shows in increased flexibility. Flexibility not only provides that a stretch greater than 5 seconds actually decreases for maximal strength performance factors, such as the blood flow within the tissue creating localized momentum, acceleration, force, and inertia but it is ischaemia (inadequate blood flow to a part of the probably the most important factor in the longevity body) and lactic acid buildup. Ischaemia from a static of an athlete (or any active individual partaking in stretch of greater than 5 seconds potentiates irritation any regular exercise for that matter), and is key to the or injury of local muscular, tendonous, lymphatic, prevention and recovery of sports injuries. as well as neural tissues, similar to the effects and consequences of trauma, overuse syndromes, and Benefits of stretching: metabolic disease states. Many of the static stretch techniques hold to a “no pain, no gain” philosophy • Improve preparation for athletic activity – muscles which is dangerous as any programme which places respond more quickly and powerfully the joints, muscles, and other connective tissues in jeopardy with prolonged force, multiple joint stretching

34 Medalist / High Performance Services: Physiotherapy

exercises or improper protocols will endanger the have also had the privilege of seeing some of the tissues acted upon. most amazing recoveries from ankle injuries to spinal damage from gunshot wounds during my education Active Isolated Stretching (AIS) is an innovative with Aaron L. Mattes, the inventor of active isolated technique that promotes functional and physiological stretching. A detailed description of the technique itself restoration of muscles, vertebrae, ligaments, and will require an article of its own, however the technique joints. This method utilizes a gradual stretch of no is simple enough to learn and be applied in a short more than 2 seconds promoting full range of motion space of time and my suggestion is that you seek and flexibility without activating a reflex contraction of guidelines from a therapist trained in this method. the muscles being stretched (stretch reflex). More so the focus of this form of stretching is to isolate the muscles If being a world-ranked athlete or being part of an to be stretched by using precise localized movements international sports team is not your aim, however, and by contracting the opposing muscles to the ones your desire is to improve your overall state of health being stretched. The muscles being stretched will be through proper exercise and nutrition my plea to you held in the given position for 2 seconds and returned is that you make stretching an integral part of your to resting position whereby the process is repeated up quest for better health. For those of you who believe to 10 times. This increases local blood flow, oxygen, that stretching is for the more serious sports enthusiast and nutrition to tissues before and after activity. please keep in mind that in spite of our best attempts to avoid the inevitable ageing process, we succumb AIS is an important part of warm-up, cool down, to a constricted posture in our torso and limbs. training or rehabilitation. This form of stretching has Fortunately, through proper stretching and restoration proven to be effective for some of the world’s top of flexibility, we can maintain a healthier, pain free athletes, and the recreational sportsman as well. I state, and enjoy better quality of life

Medalist 35 High Performance Services: Physiotherapy / The Kinesio Craze

Text: Claire Shuttleworth Images: The Kinesio Taping Association and Reg Caldecott

Traditionally, sports injuries have been taped with rigid sports tape. While this is effective in supporting joints and muscles, it limits the available range of motion. Dr Kenzo Kase was dissatisfied with this technique and felt that in many cases the healing process was hindered by the application of this rigid tape. After searching for a sports taping method that would assist in the healing of injured tissue, the Japanese doctor pioneered the Kinesio Taping method in 1973. Used as early as the 1988 Seoul Olympic Games, Kinesio Taping has grown in popularity over the years. Its use in sport exploded onto the world stage during the 2008 Beijing Olympic Games.

Kinesio Taping aims to provide the patient with The tape is applied to support the muscle and joint the support they need while simultaneously (Figure 1), to inhibit over-activity of muscles (Figure 2), aiding the healing process. The tape affects to correct joint biomechanics (Figure 3), or to assist in three systems: lymphatic drainage (Figure 4).

1. Skin Kinesio Tape is made of 100% cotton material and • Stimulates the skin thereby relieving pain or contains no latex. This reduces skin reactions such abnormal sensation as redness and itchiness. The tape allows the skin to breathe and can be worn for 3 to 5 days without re- 2. Musculoskeletal system application and can get wet. It can be used to treat • Supports the muscle while enhancing the a variety of conditions ranging from acute injuries function of the muscle fibres and tendon such as ankle sprains to chronic conditions such as while maintaining full range of movement osteoarthritis. This makes Kinesio Tape practical for • Improves the alignment of the joint while sports people and the general public alike. allowing full range of movement Make a statement with one of the variety of vibrant 3. Lymphatic system colours or keep it low key with the neutral flesh colour. • Stimulates the lymphatic system to facilitate Available at Andri Smuts Physiotherapy at the hpc lymphatic drainage, thereby reducing – give it a try and feel the difference swelling

Figure 1 Figure 2 Figure 4

Figure 3

36 Medalist / High Performance Services: Physiotherapy

August 2009 37 High Performance Services: Biokinetics / Water Aerobics Text: Danielle Steenkamp (Biokineticist) Institute for Sport Research (ISR), UP

For more information contact the ISR

ater exercise is an enjoyable way for • Improved body composition individuals of all ages and fitness levels • Reduced drug prescription requirements to achieve injury-free, effective exercise • Reduced risk of injury results. It is beneficial in the treatment • Increased flexibility, coordination, balance, muscle W tone, and energy of orthopaedic injuries, spinal cord damage, chronic pain, cerebral palsy, multiple sclerosis and many other • Increased strength and muscle tone conditions, making it useful in a variety of settings. It • Water provides 12% more resistance than is also a preventative maintenance tool to facilitate movement on land overall fitness, cross-training, and sport specific skills • Is adaptable to everyone’s needs and abilities for healthy athletes. • Safe for non-swimmers • In-door pools allow for year round exercise Why are water workouts effective? When is it not safe?

The effectiveness of water is largely due to its It is important to be assessed by a biokineticist/medical properties. These properties include buoyancy, viscosity professional before starting water aerobics. There and hydrostatic pressure, Nearly 90% of the body’s are certain circumstances when pool exercise should weight is supported by water, thus reducing the strain be avoided: Fever, Urinary infection, Open wounds, on the body’s joints. The water provides resistance Infectious disease, Contagious skin rash, Extreme fear against movement through gentle friction, allowing of water, Recent heart problems (must obtain medical for strengthening and conditioning. The mass of water approval and guidance). also applies pressure on the body’s cells resulting Fortunately, most of these conditions tend to be in an increase in blood flow to the muscles allowing temporary in nature and present only a passing oxygen and nutrients to be carried to the muscles more impediment to beginning a water exercise programme. efficiently. What can I expect? Individuals with physical conditions such as, arthritis, back pain, heart disease, and high blood pressure Water aerobics is performed in a heated swimming can usually only perform a limited number of land pool and consists of specifically designed activities based exercises. The water provides them with a more which are presented by qualified instructors. A class supportive medium in which they can exercise safely typically includes the following: and in a pain free capacity. • Warm-up Although water workouts may not elevate heart rate • Aerobic Exercise as much as land based exercises, it has been proven • Muscle strengthening exercises to provide aerobic benefits. Exercising at a lower heart • Cool-down stretches rate is beneficial for pregnant, obese, and heart disease participants. Injured athletes may also benefit greatly The workout involves simple to more complex from exercising in the water as it provides them with a movements that may be performed with special means for rehabilitation while maintaining fitness levels equipment (e.g. pool noodles, kicking boards, etc) and overall muscle strength. to increase the resistance or assist with flotation and The American College of Sports medicine recommends balancing. that a person burn 300-400 calories per day. Approximately 400 calories can be burnt during a one In conclusion, water aerobics is an effective means of hour water aerobics class. exercise and is safe for all to do

Additional benefits of water aerobics: References: MaryBeth Pappas Gaines. Fantastic Water Workouts;Martha (1995). Water exercise. Champaign, IL: Human Kinetics;http://www.fitnesszone.co.za/aerobics1.htm; http://myoptumhealth.com (5)http://www. • Improved physical, mental, emotional, and spiritual wateraerobicexercise.net;http://www.waterwellnessworkouts.com/tips.asp;Prentice, W.E: 2004 Rehabilitation Techniques for Sports Medicine and Athletic Training (4th ed). McGrawHill, USA;Lippincott Williams & Wilkins well-being (2006). “ACSM’s Resource Manual For Guidelines For Exercise Testing And Prescription, fifth edition”

38 August 2009

Sport Law /

SA Sport: In desperate need of good governance

Text: Prof Rian Cloete, Director: Sports Law Centre, hpc

here is a need for sports to become more King 3 Code of conduct professional in the manner in which it governs Corporate governance and the need for it only itself. The recent action taken by the South really came to the fore in South Africa in 1994 with TAfrican Sports Confederation and Olympic the release of the first King report on corporate Committee (SASCOC) against Athletics South Africa governance (King 1), King 2 was released in 2004 have shown that it is no longer an empty threat that a and in September 2009 we saw the adoption of King particular sport may be run by someone other than the 3. The Code illustrates the characteristics of good governing body of that sport where there is a display corporate governance, namely discipline, transparency, of poor corporate governance or lack of leadership. independence, accountability, responsibility, fairness Accordingly, a greater need for proper management and social responsibility. and governance models within sports becomes apparent. In the context of sports, corporate governance systems should be adopted for the benefit of all stakeholders In the past sports in South Africa were run through and sports as a whole. Such stakeholders include unincorporated entities such as voluntary associations. investors, sponsors, employees, players/athletes, However, the tendency today is to conduct sports suppliers, broadcasters, spectators, government, local through incorporated entities such as companies authorities and representative bodies as well as society (usually private companies). Although most sports at large. are now run through companies, many of these companies have poor corporate governance policies Corporate governance in sports is important, not (if any) in place. This is highlighted by a number of only because of the effect of or for the protection recent articles in various newspapers exposing possible of sponsors but because of the impact such bodies mismanagement, corruption and fraud within South have on particular sporting codes and society as a African sports. This has exposed the necessity for whole. There is no question that sport is influenced by entities through which sports in South Africa are run society and that sport influences society. Accordingly, to implement corporate governance systems. Proper appropriate corporate governance systems must be corporate governance systems should be in place adopted. Should a sporting body responsible for irrespective of the vehicle through which sport is run. running a sport in South Africa fail as a result of poor All sporting bodies should comply with corporate corporate governance, it would be disastrous for the governance even if they operate through entities such sport in question and could have adverse ramifications as voluntary associations and the like. on society as a whole.

40 Medalist / Sport Law

Aim of Corporate Governance Benefits of Adopting Good Corporate Governance The broad aim of a corporate governance code can be The following are some of the benefits of adopting said to have four pillars, namely to: good corporate governance: • provide assurance to all stakeholders that the sport • good governance makes good business sense; is being run in a just and equitable manner that • properly managed federations would be able to ultimately will protect the long-term future of the attract and retain sponsorships; sporting code; • it ensures the continued financial viability of the • make directors, board members and managers sports body; accountable to the stakeholders; • it would give players/athletes and other • ensure effective and efficient risk management stakeholders (including spectators) comfort that the of all variables, including strategic, operational, sport is being run in a just and proper manner. compliance and financial matters; and to It would be foolish to simply assume that by simply • lead to business prosperity. adopting King 3 sport in South Africa will miraculously The board members or directors of a sport body play a be fixed. However, the benefits in adopting King 3, or prominent role in ensuring good corporate governance. a formal corporate governance system, would go a The role of the board remains a fiduciary one and long way towards restoring some pride to the South directors are charged with looking after the sport body African supporter who does not want to read about in a proper manner. It is incumbent upon the board to mismanagement, and would give additional comfort ensure that the sport body complies with all relevant to stakeholders including players and sponsors. A laws, regulations and codes of business practice consequence of adopting corporate governance and communicates with its stakeholders openly and systems may be further sponsorships and improved promptly. The board should have unrestricted access to performances by national teams due to the fact all information, records and documents. that they would perceive their employers to be fair, accountable and responsible. It would also allow players and athletes to focus on their performances rather than concern themselves with boardroom battles

The mission of the Sports Law and Management Management services: Centre is to provide a centre of excellence by • Budgets for your federation/club providing high quality services, research and products • Organising and deploying your resources to the sporting world. The Centre provides advice and productively assistance across the full spectrum of sports law and • Dealing with conflict management. • Monitoring performance • Compiling a marketing plan Legal services: • Managing operations • negotiating and drafting of contracts; • Finance for non-financial managers • dispute resolution; • Strategic, medium- and short-term plans • sponsorship and endorsement agreements; • Lifestyle coaching • protection of intellectual property rights; • drafting and amending constitutions and We can provide in-house training internal rules; or workshops on any of the above fields • representation in any dispute/disciplinary for your members or staff. proceedings; • doping; • risk management, compliance, waivers and disclaimers; • good corporate governance; • employment issues.

University of Pretoria

For more information, please contact: Prof Rian Cloete Phone 012 420 3198 Mobile 083 292 1644 E-mail: [email protected] August 2009 41 TuksSport Academies /

Teagan’s Tao of Drive Text: Rick de Villiers Image: Reg Caldecott

o wangle Paul Gallico’s words: if there’s any sauce really is captivating. But you suspect it’s because arson in a man, golf will bring it out. Teagan’s the kind of person who looks toward new challenges rather than resting on yesterday’s laurels. TYou could read this metaphorically, interpret it as a universal absolute about the passion golf kindles. ‘Mentally, golf must be one of the toughest sports. I Maybe it’s not even that far-fetched. In the tranquil enjoy it because there’s always a challenge. You never pint-sharing moments after the game, when that feel like things are going smoothly, but I guess that’s bunker on the 7th is but a distant memory and your life. For me, the game is at its best not when I’m bent sand wedge is safely stowed away, you do love the playing well, but when I’m in control of my mind and game. Anyway, you were just joking about setting the emotions.’ neighbour’s house aflame. Next year Teagan will be in Matric, and in conjunction Of course, fluctuating commitment is a trait of the with the many amateur tournaments he’s looking to mercurial dilettante. In a serious love affair you can’t play, you’d think 2010 will prove a trying period for indulge criminal thoughts every time a swing goes him. It might still, but he hasn’t realised it. Yoda-like wrong. You need calm, you need balance, you need but without the contorted syntax and the pointy green patience. ears, he says:

Seated serenely in front of a grilled chicken wrap (no ‘The great thing about the TuksSport Combined School pepper), Teagan Gauché has something of the Zen is that the responsibility is on you. I’ve missed a lot of master about him. His lean frame, green t-shirted, is school this year, and it was up to me to catch up. The propped symmetrically in the chair. When his knife and HPC’s approach teaches you discipline, and teaches fork meet, it is to poise without clangle an unpeppered you to make time for the important things. bite upon steel prongs and deliver it to the cavern of his mouth. He swallows, wipes his mouth, and ‘It’s all made a bit easier by the environment. Everyone muses. ‘This sweet-chilly sauce is the best. Ask anyone here is a sportsperson, everyone here is dedicated. On around.’ top of that I like the people.’ At that very instant Mr Anton Ferreira walks past, calls the kid a clown, and The way a man tucks into a chicken wrap tells you shares a laugh with him. Inside joke, but you get the a lot about his character, and right now it’s telling idea. me Teagan is a man for the moment, a man in the moment. Heidegger would call it Dasein. Teagan Teagan takes a last sip of water – water, because ‘sugar calls it focus, and he’s got it in grand measure. kills a six-pack’. He must be off – writing the Creative Writing exam on Monday, but more importantly he This year alone he won the South African High has to get to the driving range. As a parting word, he School Inter-provincials, several Gauteng-North Golf explains with Confucian brevity: ‘the day I stop golf is Foundation Tournaments, and the Nomad Golf Junior the day I stop everything. Anyway, a Ferrari isn’t going Tournament. This list of achievements comes in to pay for itself’ between bites and comes slowly. Perhaps that chilly- 42 Medalist

/ TuksSport Academies

Medalist 43 TuksSport High School /

Text: Hettie de Villiers, Principal, TuksSport High School Images: Dr Jaco Joubert

The assignment: Write an article about TuksSport When Cariese Coetzee and Alice Khoza recited the High School’s Accolades Ceremony. poems they had written themselves, they not only The brief: Be brief, factual and unbiased displayed their more creative side, but by sharing Probability of achieving success: 0% their innermost thoughts, allowed the audience a sneak preview into the weird and wonderful world of simple enough brief, one would think. All I a teenager. The soulful (soccer) boys-only song item have to do is exchange my principal’s hat for a touched the hearts of all (and no doubt secured the journo cap, arm myself with a trendy Moleskin exchange of more than one phone number), and the notebook and a pencil, and voila. Not so easy. dramatic contemporary dance by six masked soccer A dynamos had the audience on their feet, clapping and To expect me to write an impartial article on the learners of TuksSport High School is like asking a new mother ululating, begging for more. Yes, none of this was whether she thinks her child is the most beautiful revealed in the deceptively simple outline of events on contestant in a baby competition. I am unequivocally the programme. proud of the learners and their achievements, so I hope you’ll forgive me if I break the first rule of good Every member of the audience was reminded of the journalism and stray to the dark sentimental side. true spirit of the hpc when Mr Toby Sutcliffe, the ever- likable CEO of the High Performance Centre, delivered A newcomer to the Accolades Awards evening might his message in a professional yet intimate and personal be forgiven for expecting just another run-of-the-mill manner. His message rang true for everyone in school prize giving ceremony on reading the inside of the auditorium: make the most of the opportunities the elegant black and silver programme handed out at presented to you so that you never have to say “if only the door. I had….”. Rather, he advised, reverse the word order and realise that only if you work hard, change your Welcome mindset, lifestyle and attitude can you become a winner. Message by the CEO Academic Awards As principal of the school I am aware of how well our Interval learners perform academically. I sign the report cards, Sports Awards listen to teachers’ comments and conversations, and Introduction of the 2010 Representative Council of every now and again I’m lucky enough to sit in on Learners a lesson and experience the learners in action. But despite knowing this, I wasn’t prepared for the surge of The understated simplicity of the programme did pride I felt every time I called out a learner’s name and not in any way prepare the guests for the evening waited for him or her to walk up the stage to receive a of splendour that awaited them. The words held no merit award for academic excellence. hint of the magic that Mrs Lizelle van der Merwe, Afrikaans teacher and events organiser extraordinaire The recipients of the Special Awards deserved, and had weaved to turn the stage into a silver candlelit rightfully received, no less applause than those who podium fit for champions. There was no indication received academic awards. Learners in this category that Aphelele Gule and Rochelle Ras, the two Grade were acknowledged for embodying those characteristics 11 learners who welcomed the audience, would give and values that form the cornerstone of the school such a succinct yet touching overview of their journey – respect, honesty and discipline – and for showing as learner-athletes at the school and at the academies. “Vasbyt” in challenging times. There certainly was no suggestion of the sheer pleasure each and every member of the audience would The highlight of the evening, the Sports Awards, was experience as they witnessed the lesser known talents of introduced in a manner reminiscent of the old Did some of our learners. You Know Chappies wrappers. Mr Danie du Toit, the Academy Manager of the hpc, had everyone’s attention 44 Medalist / TuksSport High School when he asked the audience whether they knew that in 2009, • 12 learner-athletes received their full Senior National (Protea) Colours • 4 their Junior National Colours • 9 learners qualified for Senior Provincial Colours, and • 8 for Junior Provincial Colours. • The School Golf team won the McCarthy Super 6 schools tournament 2009, as well as the Nomads High School Team challenge. • The soccer boys played 33 games, and lost only one.

These achievements and the many other sports achievements that were recognised on the evening would do any school proud, let alone a school with a mere 134 learners!

A subdued yet anxious hush settled amongst the learners when it was time to announce the newly elected members of the Representative Council of Learners. The silence was short-lived, as the learners erupted in applause with the announcement of each name – a true testimony to the close bond that exists between the learners in the school. When the two new head leaders, Aphelele Gule and Rochelle Ras pledged their commitment, support and loyalty to the school in their acceptance speeches, there was little doubt that they deserved the trust and support learners and teachers had placed in them.

As the learners were called to the stage to receive their awards throughout the evening, no-one was left in any doubt that the school and the academies have remained true to the vision of providing a unique and flexible environment that allows talented young South Africans to reach their full potential in sport and academics.

It was also clear that the learners at TuksSport truly embrace their school motto. They have the will to do and the heart to win

Nico Meyer was voted Lawrence Ntswane the most courteous senior Moira Fraser who Thomas Zaqueu - Most received the award for Chantel Swan student at TuksSport High received the Director's Improved Junior Soccer the Most Improved Senior received her Senior Award for the highest Player of the Year Soccer Player National Colours achievements in sport and academics.

RCL for 2010: Rochelle Ras, Aphelele Gule, Jade Thiel, Kayla Richards, Nico Meyer, Linda Mbedzi, Candice Lennox, Robyn Baptiste, Quenton Delie, Grant Kekana, Khanyisile Madlala, Marcello Bernado

Most courteous Junior learner: Bongani Xulu Hasintiana Andriamialy - Bongani Xulu - Most Junior Soccer Player Courteous Junior Most courteous Senior learner: Nico Meyer of the Year learners Recipient of the Director’s Award for exceptional academic and sports achievements: Moira Fraser

Vasbyt Award for the learners who showed the most perseverance: Min-Young Seo (Jnr); Akane Makamu (Snr.)

Khanyisile Madlala, Patricia Mazibuko and Zodwa Maphanga - Senior National Colours for Table Tennis

Medalist 45 TuksSport News / TuksRowing TuksRowing had eight members selected for Blues/Grudge at the USSA Championships, sent six athletes to the u.23 World Championships and four to Senior World Championships. TuksRowing won important local races such as the W1X, W2X, M8+ and M4- at the SA Championships and the M4- at the Buffalo Regatta. The men’s A 8+ won the USSA Boat Race for the first time ever since TuksRowing has been competing.

TuksGolf

Stefan Anderson is a member of the University of Pretoria Golf Club and won his native country's highest amateur golf trophy – The Kenyan Amateur Golf Championships. Stefan is studying BSport Science with specialization in Golf and also forms part of the University of Pretoria Golf Teams that are preparing for the 2009 USSA Golf Championships in December. Stefan was also selected to represent Kenya in a test series against South Africa later this year.

4646 Medalist / TuksSport News

Roland Schoeman - TuksSwimming Roland Schoeman, being the most decorated SA Olympian at any one Olympic games, has been a loyal member of TuksSwimming since its early days. During the last year Roland has represented Tuks and his country with pride. He has based himself in Pretoria, since January of this year and has provided limitless support and inspiration for his fellow Tuks swimmers. At the SA Nationals in April this year he qualified for the 13th FINA World Aquatic Championships in Rome Italy in July. This was his 5th World Championships since becoming a member of the club. On his return from World Championships he competed in the SA Short Course Nationals in Pietermaritzburg in August, where he broke the 50m Freestyle World Record.

Caster Semenya - TuksAthletics Caster Semenya is the current 800 World Champion. Her time of 1:55.45 is the best in the world for 2009 and also a senior national record. She also won the 800m at the African Junior Championships in Mauritius in a time of 1:56.72. She has become TuksSport Honorary only one of four South African women to finish the 800 Colours & Awards under 2 minutes. 23 October 2009

There can be little doubt that the University of Awards Pretoria in 2009 again proved itself to be one of the powerhouses of South African sport. Student Sport Administrator of the Year: Criselda Sheedy - TuksRowing In 2009 the University produced a total of 80 Senior Administrator’s Award: Mani Neves - TuksFootball National representatives – 68 Springboks & Proteas and Coach of the Year – Individual sport: Michael Seme 12 athletes representing other countries. - TuksAthletics Coach of the Year – Team sport: Steve Barker - Amongst the clubs that fared exceptionally well were TuksFootball athletics, cricket, football, golf, squash and rowing. Sport Personality of the Year: Hein Raath - TuksCricket Tuks athletes won three medals at the World Student Sport Club of the Year: TuksSquash Championships: gold for Caster Semenya (800m Sport Team of the Year: AmaTuks - Football women; 1:55.45), silver for Khotso Makoena (long Sport Club of the Year: TuksFootball jump men; 8.47) and bronze for Karen Mey Melis (long Student Sportswoman of the Year: Bridgitte Hartley - jump women; 6.80). TuksCanoeing Other candidates were: Simphiwe Dludlu, AmaTuks put TuksFootball on the map by reaching the Isabel le Roux finals of the prestigious Nedbank Cup Competition. Student Sportsman of the Year: Shaun Keeling - Although they lost to Moroka Swallows, AmaTuks were TuksRowing still considered as the official Nedbank Cup ‘giant Other candidates were: LJ van Zyl, Rhett Halkett killers’. Sportswoman of the Year: Caster Semenya - TuksAthletics TuksSquash, TuksCricket and TuksGolf all won the Other candidates were: Yolanda Meiring, respective USSA Championships, whilst TuksRowing Bridgitte Hartley made history by winning the annual USSA Boat Race Sportsman of the Year: Roland Schoeman- Championships for the first time. TuksSwimming Other candidates were: Chiliboy Ralepelle, • 68 Proteas & Springboks Khotso Mokoena • 12 National representatives – other countries Vice-Chancellor’s Award: Myrette Filmalter - • 15 Coaches & team managers officially TuksAthletics accompanying national teams • 66 Other National teams (SA Age groups & other categories) • 43 USSA National teams – 32 students & 11 officials • 226 Honorary colours

Medalist 47 News /

Makaya Ntini in Time Out Café German Pentathlon Team Cote D’Ivoire Team

Nigerian National Soccer International Modern Pentathlon star, Jay-Jay Okocha Bafana fitness coach, teams - Egyptian Team with Tuks athletes Justin Palm

The BSG Team SA University sevens rugby team

SSMU members in sponsored Crocs’ new “Repair” range The Wallece High School 48 Medalist / News

Marlies Ross, one of the future stars of the hpc defending her world Biathlete title in Monte Carlo. This national age group champion swimmer Caster Semenya, TuksSport eventually finished a close second, one second Colour Awards - Sportwoman of the year behind the winner from Germany.

Sizwe Makitla from TuksSport High School and TuksCricket Academy chosen to play for 2009 Provincial U/15 Team: Pretoria 14 - 18 December

Marcelo Bernardo - Represented Mozambique u17 Team

Amy Bathgate, Ryan Hodierne and Dr Erin Morehead MSc (Sports Med), BSc(Hons), MCSP, HPC, Senior Lecturer in Sports Therapy, University of Central Lancashire

UK to SA…My Journey to the hpc……

"In December 2008, I made my first ever trip to South Africa. Little did I know at the time it would be the first of many and the beginning of a new adventure!! Day to day life at the hpc was fantastic. From day one, I felt like a part of the team and my opinions and ideas mattered. I owe the hpc a lot for finally helping me discover my research ambitions. I would also like to thank everyone for making an effort to include me in their social lives while I was visiting. My journey to the hpc has not ended, hopefully it has just begun!"

Dr Erin Morehead

Medalist 49 News /

Kyle Jarvis gets picked for Zim International Cricket Team

Text: Anton Roux TuksCricket Academy Head Coach

Two seasons ago a young hot blooded Zimbabwean, part of the history breaking Tuks team that won their by the name of Kyle Jarvis, enrolled to study Bsc Sports 3rd consecutive Varsity title in Stellenbosch. His death Science at the University of Pretoria and subsequently bowling was something to behold in the final and since joined TuksCricket Club to further his cricket. The Head then has been an integral part of the Tuks 1st Team. In Coach at the time, Grant Morgan, immediately spotted his Academy year in 2009, Kyle had the opportunity in some talent in young Jarvis, and so he was immediately playing against the Royal Challengers Bangalore and implemented in the future plans of the club. During the returned impressive figures of 3/18 in 4 over’s. In a end of 2008 Kyle was unfortunately out of action due warm up game against Scotland, he made a name for to an injury and thus decided to join the TuksCricket himself by destroying their batting line-up in the death Academy for the year 2009 to get his cricket back on by claiming 4/43. The man was going places, and like track. his bowling he seemed to be going places at the rate of Under the auspices of Rob Walter and Academy Head knots. Coach Anton Roux, Kyle found the foundation to further On the 7th of October 2009, Kyle made his first his cricket in possibly playing the game professionally. class debut for a Zimbabwean XI vs Kenya at the The first port of call was turning the speedster into a Kwekwe Sports Club which formed part of the ICC class athlete that could bowl consistently high speeds Intercontinental Cup. They went on to win that match and for prolonged periods of time. Once this was and Kyle picked up his first wicket in the second innings achieved the rest as they say is history. when removed Thomas Odoyo for 23. Since then Kyle Kyle always had a beautiful action that only required a went on to make his ODI debut for Zimbabwe also few tweaks here and there, but one thing was always against Kenya and returned with impressive figures of certain from the start, this man was made to bowl fast. 3/36 spear heading the attack against an experienced His father, Malcolm Jarvis, is an ex-Zimbabwean Test Kenyan outfit. In the 3rd ODI Kyle went on to pick up cricketer and in fact was part of the team that took part another 2 wickets, and seems to be settling in well in the first ever Test for Zimbabwe vs India in 1992-93. with his new teammates and surroundings. Currently Unlike his son, Malcolm never had the pace that Kyle Zimbabwe leads the 5 match series 2-0. has but clearly cricket was instilled into Kyle from an Having spoken to Kyle before he left, he told me that early age and seems to run deep in his veins. Having his goal was to cement his place in the side first and started his cricket journey at St. John College in Harare, then hopefully represent Zimbabwe in the T20 World Kyle was a regular feature in the 1st XI for 4 years Cup next year in West Indies, and then further down the and was nominated as bowler of the year two years line, the 2011 World Cup in India. That would be an running. Kyle was also a Zim Representative in rugby, incredible story as it is amazing to think that just a few having played eighth man in the Craven Week. months ago Kyle was honing his skills at the hpc (High In the 2008 u/19 World Cup in Malaysia, Kyle was the performance Centre) in Pretoria as a young 20 year old chief destroyer for them grabbing 12 scalps with the Academy student. best of 3/28 against Pakistan u/19. It was after this For more info on the hpc and TuksSport please visit the tournament that Kyle came to Pretoria and joined Tuks. website www.up.ac.za and follow the links the either He almost immediately found success when he was TuksSport or the hpc.

50 Medalist / News

Text: Steven Ball, TuksAquatics Manager

Over the last five months the TuksSwimming Club and TuksSwimming Academy has been in action around the world. This has included swimmers competing in local, provincial, national and international competition. This has included local Northern Tigers age group gala’s, Interprovincial Swimming Meets with other provinces, Telkom SA National Short Course Championships, the CANA African Junior Swimming Championships (Mauritius) and the FINA / ARENA World Cup Swimming Series. Overall our swimmers have done well and we are truly proud of them.

This includes the following notable performances:

Roland Schoeman: - Competed in all the World Cup Series legs and has finished nd2 overall in the mens competition. This has seen him win numerous gold, silver and bronze medals over the 6 week period.

Natasha De Vos: - Natasha is a new member of the TuksSwimming Academy and represented South Africa at the African Junior competition where she returned with 8 gold medals and an African Junior record as well. We are extremely excited about her performances and joining our academy programme.

Mercedes Milner (Zambia) and Quenton Du Pont (Swaziland):- Both of these swimmers represented their countries at the African Junior Swimming Championships in Mauritius

Quinton Delie (Namibia):- Has improved in leaps and bounds since him joining the academy in January of this year. Over the last 10 months he has improved in all his events and at the recent World Cup held in Durban he swam 3 Junior Olympic B Qualifying times and has been selected for the Namibian team for the 2010 Junior Olympics.

Emily Gray:- At the Short Course Nationals Emily qualified to represent South Africa at the IPC World Short Course Swimming Championships in Rio, Brazil from the end of November.

12 Swimmers at FINA World Aquatic Championships:- all of the above mentioned performances excludes our swimmers who competed at the World Champs earlier in the year, where they represented countries such as South Africa, Zimbabwe, Swaziland, Kenya, Switzerland and Mozambique.

Medalist 51 Small Ads /

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Medalist 53 from the sideline / from the sideline

Text: Lester Mills

nother South African sporting year, which that too. can hardly be described as a quiet one, has flashed by and if you truly take time to think But the point is, it will be a time that soccer will be the Aabout what awaits next year, you’d probably one and only thing happening in South Africa and we suffer from exhaustion before it’s even started. should all embrace the spirit whether we are soccer People from all walks of life, who have actually fans or not. experienced an event as globally embraced as the Soccer World Cup is, continually tell us that we don’t One thing is for sure, no matter how you try to avoid it, actually realise what’s coming our way when the 2010 soccer fever will get you in some way or the other, so Fifa showpiece hits us. brace yourself.

We already know that Diego Maradona and his Speaking of being stiffed-necked, it seems the chickens Argentine superstars are set to base themselves at our are coming home to roost in athletics circles with the very own University of Pretoria HPC. With them will, recent disciplinary action taken against the Athletics of course, come hordes of their fanatical countryman South Africa board by sports mother body in this prepared to support them to the bitter end. country SASCOC. Word is that Germany have already also based themselves in the region with another European giant, But unlike those in the halls of power of South African England, also said not to be based too far away. athletics, I think kudos must go to those in management Certainly, those English fans will be something to at the HPC in their handing of the entire Caster behold. In fact, I’d pay money just to be allowed to Semenya saga. observe – from afar mind you – the behaviour of this lot. What the heck, you might even spot a “football First and foremost, Caster has been recognised for hooligan” or two among them. Generally though, what she is, a human being. She has managed to use if they are anything like their rugby and cricket the HPC – her home away from home – as something counterparts, with lost of pounds to blow and a carefree of a haven. She has always looked genuinely relaxed attitude, they are sure to be a lot of fun. there with life going on as normal in spite of the furore around her. Long may that continue. Officially, players, officials and fans from 32 countries While in the mood to dish out some praise, the hpc has will descend on us and although those are just numbers also had a hand in some other huge sporting successes to most of us right now. The clock is ticking. this year. At the time of writing this, England, Italy, Germany, Denmark, Switzerland, Slovakia, Spain, Serbia, The Springboks regularly visited and boy have they Netherlands, Argentina, Brazil, Chile, Uruguay, Japan, been successful. Australia, South Korea, North Korea, Ghana, Ivory They beat the British and Irish Lions in a series and Coast, Mexico, USA, Honduras and, of course, South went on to dominate New Zealand and Australia in the Africa as hosts had already qualified for SA 2010 and if Tri-Nations. this list does not already excite you nothing will. We will only find out the exact match-ups when the Although not as successful, Graeme Smith and his official draw takes place in Cape Town on December 4. Proteas visited the HPC on occasion, could it be time However, rest assured, a big game or two or three is then for Bafana Bafana to get some of that winning headed our way. magic rubbed off on them.

As citizens, it’s probably a good idea then to brace for Personally, I think South African soccer’s love affair with a month (June 11 to July 11) of upheaval, foreign faces basing themselves in Johannesburg is overrated. and football fever even in a rugby driven city like ours. Locally, Mamelodi Sundowns and SuperSport United Fans sleeping in parks on before and after a big match are the most successful soccer clubs in the country – although we do hope they’ve done their homework and both have their roots in Tshwane. Right now the and realise it does get cold up here in winter – local cricket franchise, the Titans are also by far the restaurants and pubs filled with foreign and sometimes most successful team in the country. Tie them to the all over zealous fans and a city’s police force generally conquering Blue Bulls and we’ve got something special focused on them will all be part of the fun. The school going here at the moment. holidays have been planned to coincide with the World Cup so thankfully we won’t have to contend with the Come on Bafana Bafana come and feel the magic your hassle of fighting through the added traffic volumes for turn to shine is coming 54 Medalist